Training Log: Entry 1352

Press

5x150

5x175

5x195

15x105

Chins

55

Chin medley

6x21

Incline swiss bar press 155

4x10

1x16

Notes: Really starting to find my groove on these.  

GB curls 3chains+2.5lbs

5x10

DB lateral raise/PC combo 15lbs

3x10

Notes: Switching to straight weight is murdering the shoulders.

Training Log: Entry 1351

Dips

50

Notes: My left serratus has been in pain since my PFT.  This seemed to upset it a bit.

Tabata KB swings

Notes: Pretty sure these were vital to my conditioning and body comp this past year, so definitely going to keep them up.

Training Log: Entry 1350

(4) Mat Pulls 575

1x6

Notes: Think my pft took more out of me than I anticipated.  Knees felt shot, and belt was digging into my hips.  Going to still get to the end of this cycle but re-evaluate as needed.

SSB 240+3 chains

3x10

Fallouts

4x12

Notes: 5 second hold on first 3 sets, 25 second hold on final

GHR +17.5

4x12

T-bar row 135

4x10

Notes: Not a bad movement.  Just focusing on keeping the lats tense.

SSB 240

1x20

Training Log: Entry 1349

Deload

Bench

5x190

5x210

5x225

15x200

NG Chins

54

Mechanical Advantage Drop Set Chins

6x21

DB rows 165

6x12

Superset w/

DB shoulder press 70

5x10

Notes: Never been able to shoulder press much due to my injury, so this was a pretty big victory

GB lying extensions

100

Band pull aparts

100

Training Log: Entry 1348

PFT Results

Waist: 33"

Push ups: 67

Sit Ups: 58

Run: 11:49

Score: 92.4

Probably last 90 for a while, but I'm good for a year.  Ideally, I will do a 1.5 mile run once a month to stay in shape, but that never happens.

Training Log: Entry 1347

(12) CSS Squats 495

1x5

Notes: Stance is getting wide on me, but as long as the weight goes up, I'm happy.

Squats 245+3 chains

3x10

RCSU+30

4x10

Reverse Hyper w/60

4x12

Notes: All done in one big circuit

Squats 245

1x20

Neck harness +45

1x45

KB Swing

45

Training Log: Entry 1346

Deload

Press

5x135

5x145

5x160

15x110

Notes: Strength was fine, but recovery between sets was poor due to gastroenteritis.  Good timing on this being a deload.

V handle chins

54

Mechanical advantage drop set chins (4 variations)

6x20

Swiss bar incline press 150

5x10

GB curls

5x12

Notes: I need to bite the bullet and move to a bar soon. It's difficult to progress on these realistically without chains.  I may thread a plate through the chins in the meantime.

GB lateral raise/PC superset

3x12

Training Log: Entry 1345

(5) Mat Pulls 575

1x9

Notes: Along with the run, shoveled 2 driveways for 2 hours, so was pretty beat. 

SSB Squats 235+3 chains

3x10

Fallouts

4x12

Notes: 30 second hold on final rep.  Tried a method where I don't return completely to the start to fry my abs.

GHR+15

4x12

Ez bar incline rows 215

4x10

SSB Squats 235

1x20

Training Log: Entry 1344

Run (track)

Distance: 1.5 miles

Time: 11:53ish?

Notes: 1/12 mile track, I may have run an extra lap.  Even if that isn't the case, I am making my goal of a sub-12, and I did that without killing myself.  Should be good for gameday.

Training Log: Entry 1343

Bench

5x240

3x270

1x305

15x195

Chins

52

Chin mechanical advantage drop set

6x20

Notes: Way I have structured this: 4 wide grip pull ups, 4 NG, 4 pull ups, 4 chins, 4 v-bar chins.  No rest between transitions.  I like this.

DB row 160

5x12

superset w/

DB press 65

5x10

Lying GB chain extensions

100

Band pull aparts

100

Training Log: Entry 1342

Treadmill run

Speed: 8

Incline: 1%

Distance: 1.5 miles

Time: 11:11

Notes: This was a bitch.  Between my legs being sore from squats and being 196lbs, it was not ideal.

Training Log: Entry 1341

(13) CSS 495

1x5

Squats 240 +3 chains

3x10

RCSU+25

4x10

Reverse hyper 50

4x10

Notes: All done as 1 circuit.  Holding plate behind my head on the RCSU for better leverage.

Squats 240

1x20

Neck harness 45

1x35

KB swings

40

Training Log: Entry 1340

Press

5x170

3x190

1x215

15x105

Pull ups

52

Chin medley

6x16

Incline swiss bar press 145

5x10

Superset w/

GB chain curls

2x12

3x11

Notes: Amazing how weak I am at incline pressing.  Hoping sticking with this will pay off.

GB lateral raise/PC combo

3x11

Training Log: Entry 1339

(6) Mat Pulls 575

1x9

Notes: Strength is back.  Hit 7 before the first put down.  KB swings are helping me with my hip drive.

SSB squats 230+3 chains

3x10

Fallouts

4x12

Notes: 25 second hold on final rep.

Incline EZ bar rows 205

4x10

Superset w/

GHR +10lbs

4x12

SSB squats 230

1x20

Notes: Up to 194lbs in the morning.

Training Log: Entry 1338

Dips

45

Notes: Trying to get some extra chest work in when I can, just to bring up a weakspot.

Treadmill run

Speed: 7.9

Incline: 1%

Distance: 1.5 miles

Time: 11:19

I have a blog dedicated to my thoughts on training now rather than just my numbers

http://mythicalstrength.blogspot.com/

Training Log: Entry 1337

Treadmill run
Speed: 7.8
Incline: 1%
Distance: 1.5 Miles
Time: 11:30

It's funny.  13:37 was actually one of my old 1.5 mile times I logged here.  The nerd in me is upset that I would use entry 1337 for a run, but I'll deal.

Training Log: Entry 1336

Bench

3x225

3x255

3x290

15x190

V handle chins

51

Chin medley

5x15

DB seated shoulder press 60

5x10

superset w/

DB rows 155

3x15

2x12

Notes: DB shoulder press used to be my demise, but I finally got some decent shoulder stability.  Need to buy more 2.5lb plates.  Couldn't increase the DB rows unless I wanted to strip one of the DBs between sets.

GB chain extensions

100

Band pull aparts

100

Training Log: Entry 1335

Treadmill run

1% incline

Speed: 7.7

Distance: 1.5 Miles

Time: 11:38

Notes: This is getting stupid easy.  Definitely paid off to keep conditioning in my off season.

Training Log: Entry 1334

(14) CSS 495

1x6

Notes: I was such an idiot to not train like this before on this movement.  This just rocks.

Squats 235+3 sets of chains

3x10

GHR SU+55

4x10

Reverse hyper +35

4x10

Notes: Trained as one big circuit

Squats 235

1x20

KB swings

35

Neck harness

35

Training Log: Entry 1333

Press

3x160

3x180

3x205

15x100

Notes: Weight is starting to feel lighter now.  Strength coming back from post meet.

Pull ups

50

Chin medley 

6x14

Incline swiss bar press 140

5x10

superset w/

GB chain curls

3x11

2x10

Notes: Getting a better feel for the incline.  It's still kicking my ass, but when I was training DC and using the incline press, my bench was stronger than when I was training powerlifting and not using it, so maybe there is something here.

GB lateral raise/seated power clean combo

3x10

Notes: GBs are ok for the lateral raise and totally f-ing awesome for the "DB" power cleans.  It's like they were built just for this movement, it's incredible.  Definitely sticking with this.

Training Log: Entry 1332

(7) Mat Pull 575
1x9

Notes: Starting to get tough. Will see if I can complete this cycle. I am predicting 6 reps from the floor when it's done.

SSB squats 225+3 chains
3x10

superset w/

Blast strap fallouts
4x12

Notes: No lockout on squats. 20 second hold on final rep of fallouts.

GHR
4x12

superset w/

Chest supported incline EZ curl rows 200
4x10

Notes: Once I figured out the rows, I really liked them. Feeling it less in my lats and more in my rear delts.

SSB squats 225
1x20

Notes: DC principle here. No lockout.

My results got posted to powerliftingwatch.

For raw 181s top 100s in the USA from 2007-present, I hold the number 85 squat, 54 deadlift, and 58 total.

That squat probably isn't going to stay on the boards for long, but my deadlift and total are buried. I'm pretty happy about that.

Training Log: Entry 1331

Treadmill run

Speed: 7.6
Incline: 1%
Distance: 1.5
Time: 11:51

Breathed through my nose for the entire run.  Feeling like a cold is coming on, but otherwise this was a good sign today.

Training Log: Entry 1330

Bench

5x210

5x240

5x270

15x185

Notes: Going thumbless again.  I won't be around for the meet next year, so I am going back to what lets me lift more weight in training versus comp.  Things still feel heavy, but I anticipated that for this cycle.

Chins

50

Chin medley 

6x13

DB seated press 55

5x10

Notes: Set the DBs on the squat box to make it easier to rack.  These really blew up my shoulders.

DB rows 155

5x12

GB chain extension

100

Band pull aparts

100

Training Log: Entry 1329

CSS (15)

495x5

Notes: Going to follow the same progression as deads.  Starting from 7 weeks out from comp height and going to go 1 link a week.

Squats 225+3 chains

3x10

Notes: No lockout, superset w/GHR sit-ups

GHR SU+50

4x10

Reverse hyper +25

4x10

Squats 225

1x20

Notes: No lockout, done at the end of the workout ala DC.

KB swings

30

Training Log: Entry 1328

I can't stay away from training

Press

5x140

5x170

5x190

15x95

Notes: These were all tough.  Expected after coming back from a meet.  Going to ease into things and up the calories.

NG chins

47

Chin Medley

6x12

Swiss bar incline press 135

5x10

Notes: This is much easier on my shoulder than the straight bar.  Set up is a little tricky, but nothing terrible.

GB curls w/3 chains

5x10

Lateral raise/seated power clean superset w/10lb plates

3x10

Overall Notes: Real killer on my shoulders, couldn't reach above my head after I was done.  Got an insane pump from the curls.

Meet Write-up

BLUF: Hit 502 in the squat, 336 in the bench and 601 in the deadlift for a total of 1439. Won best lifter. 50lbs more than my previous total. Set 2 state records in the squat, 2 state records in the bench, and 1 state record in the deadlift. Set 4 American records (deadlift for 181 open and intermediate, total for 181 open and intermediate).

Notes: Everything felt heavy today, most likely due to the weight cut. I'm very happy with my performance, but definitely done at this weight class.

Squats
455
491
502

Got every attempt. Might've had another 5lbs, but these were a ball buster. First time I ever hit a 500lb squat in competition, after failing it twice in my past 2 meets.

Bench
325
336
342 X

Weight loss killed me here, but this was still a 15lb PR from my previous meet, so I'll take it.

Deadlift
550
601
616 X

Missed the final dead. I most likely could have hit 616 as a second attempt, but I gave the 601 my all and had nothing left in me for the final attempt.


Here are some vids

Squat

455 http://www.youtube.com/watch?v=6qoYLhvnja0

491 http://www.youtube.com/watch?v=Mrt0FrK7EgA

502 http://www.ustream.tv/recorded/27423028

Notes: The 502 is on the stream site. My camera bugged out. I am THE first lifter on that stream though, so it's not a long wait.

Bench

325 http://www.youtube.com/watch?v=rEVYJ9eZw00

336 http://www.youtube.com/watch?v=N00I-twfK-g

No video of the missed 342

Deadlift

550 http://www.youtube.com/watch?v=LiYWgvfTOAA

601 http://www.youtube.com/watch?v=CtE8avqCMY4

No video of the missed 616


Training program and diet paid off. Left a few pounds on the platform, but not much.